Help Adjusting Diet and Fats

[jarbur]

Hello All, I've been researching the Keto diet for a month or so now and have decided to give it a try. I was just wondering your thoughts on my meal plan and also had a question regarding some higher fat sources, I've always struggled to get decent fats in. Any suggestions or changes? Thank you in advance!

Meal 1 (Postworkout)
6 Egg whites (30 Protein)
2 Pieces Swiss (12 Fat/10 Protein)
2 Pieces Ham (2 Fat/10 Protein)
1 Tbsp Olive Oil (14 Fat)
1 Fish Oil (1 Fat)
Total: 29 Fat, 50 Protein

Meal 2
4 Scrambled Eggs (30.5 Fat/4 Carb/26 Protein)
Total: 30.5 Fat, 4 Carb, 26 Protein

Meal 3
8 Oz Chicken Breast (4 Fat/2 Carb/48 Protein)
1 Cup Spinach
1 Fish Oil (1 Fat)
Total: 5 Fat, 2 Carb, 48 Protein

Meal 4
4 Oz Chicken Breast or other meat (2 Fat/1 Carb/24 Protein)
1 Cup Spinach
2 Tbsp (28 G) Coconut Oil (28 Fat)
1 Fish Oil (1 Fat)
Total: 31 Fat, 1 Carb, 24 Protein

Meal 5
1 Can or pouch Starkist Tuna (1 Fat, 20 Protein)
1 Serving Almonds (15 Fat/6 Carb/6 Protein)
1 Tbsp Olive Oil (14 Fat)
Total: 30 Fat, 7 Carb, 26 Protein


125.5g Fat, 14g Carb, 174g Protein

[repower]

Hi!

Which are your stats? Are you losing weight?

[jarbur]

Hi!

Which are your stats? Are you losing weight?

Just started this diet today. I weighed in yesterday at 230 pounds

[JerryB]

That's not a keto diet.

[jarbur]

bump

[danfleysher]

Are you planning on eating those exact meals everyday for as long as you keep up your diet?

They look fine to me but what's your BF? 1,900 calories seems a bit low, no?

[jarbur]

Are you planning on eating those exact meals everyday for as long as you keep up your diet?

They look fine to me but what's your BF? 1,900 calories seems a bit low, no?

I havent had an actual measurement taken, but based on visuals I would estimate around 23%. I weighed myself on Monday, was 230 even. My mainenance is around 3200 cals. I'm planning on keeping this diet pretty strict and eating this plan everyday for the most part. Do you think a 1000 cal deficit is too low? What do you suggest I add or change to raise the cals if they are too low? I ate this plan yesterday and today and feel perfect so far

[danfleysher]

I havent had an actual measurement taken, but based on visuals I would estimate around 23%. I weighed myself on Monday, was 230 even. My mainenance is around 3200 cals. I'm planning on keeping this diet pretty strict and eating this plan everyday for the most part. Do you think a 1000 cal deficit is too low? What do you suggest I add or change to raise the cals if they are too low? I ate this plan yesterday and today and feel perfect so far

It's closer to a 1,300 deficit which imo is way too low. You're likely to lose muscle mass as well. I'd bump your calories to 2,500. You want a 20% deficit. Keto is great because you'll have a lack of hunger and always feel full but that doesn't mean you should have a large deficit. I often have to eat even when I'm not hungry.

I suggest adding fats because I think you're good on the proteins. Maybe add some avocado's or butter into your dishes. Mayo with your tuna can make for a tuna salad.

[jarbur]

It's closer to a 1,300 deficit which imo is way too low. You're likely to lose muscle mass as well. I'd bump your calories to 2,500. You want a 20% deficit.

Okay, I will bump up. What do you suggest I add? Having trouble finding types of foods to add in since this is my first time trying Keto

[jarbur]

It's closer to a 1,300 deficit which imo is way too low. You're likely to lose muscle mass as well. I'd bump your calories to 2,500. You want a 20% deficit. Keto is great because you'll have a lack of hunger and always feel full but that doesn't mean you should have a large deficit. I often have to eat even when I'm not hungry.

I suggest adding fats because I think you're good on the proteins. Maybe add some avocado's or butter into your dishes. Mayo with your tuna can make for a tuna salad.

Okay! I'm going to switch things around. Thanks for the help

[Teague242]

I've been doing keto for only 4 weeks, but I've been using these to meet my macros.

-sour cream
-ranch dressing
-blue cheese dressing
-coconut oil
-flaxseed oil
-olive oil
-almonds
-macadamia nuts
-avocado
-coconut milk
-almond milk
-heavy cream

Other than that try eating more eggs, salmon, red meat, and cheese.

My favorite thing to eat is 12oz of Broccoli with 4tbsp of sour cream.

And every morning I mix in 2tbsp of coconut oil and 2tbsp cream in with my coffee. Works great!